Isometric Training: The Most Effective Training Method You’re Not Doing (Part 2)

By Gavin Buehler

Picking up where we left off from our last article, let’s take a look at when you can use isometrics and what type of isometric is best suited.

When is isometric training appropriate?

Isometrics can be incorporated in many training contexts. Here are some “when to use” situations:

• Specific strength angle work or sport specificity: This is one of my favorite applications for isometrics.  The breakdown in a movement for most people happens at a specific angle of vulnerability, not the complete movement.  Going through the movement slowly and exposing that angle, for example mid-range of a squat or bench press, you can then use an isometric hold at that angle to improve strength and control at that point, bringing it up to par and eliminating the weak point.  This is highly effective when honing sport specific movements.

  
  

• Injury rehab/prehab:  Generally, after an injury motion is limited and tissue has been immobilised for a period making it more fragile with limited range of motion.  The velocity (speed) of movement is where most of the danger lies with fragile tissue as you can stretch it beyond its tolerance creating more damage.  However, for a tissue to heal, it requires a load to reignite its function and circulation.  This is where isometrics offer a useful pathway.  You can load the tissue as needed, without any movement eliminating the danger.  This type of work is also extremely beneficial if you are preparing for a surgery where the tissue is not fully healthy, but you want it to be in the best possible condition prior to a surgical repair for better outcomes and easier rehab.

  
  

• Connective tissue loading and joint health:  The best example of this is with how climbers train on their hang boards.  Their hand and finger connective tissues must be strong and resilient.  Recent research suggests that you can target tendons and ligaments using submaximal isometric loading protocols where that stimulus appears to favor joint health.  I’d encourage you to look up Keith Baar’s research for a deeper dive.  Much of the information surrounding isometrics and, in this article, stems from his lab’s incredible work.

• Low-skill or low-movement: You might want to minimise dynamic load in some circumstances such as with aging individuals, if you are new to a movement or exercise, or in high-volume endurance athletes with joint-stress concerns. Isometric holds are an excellent way to provide loading with less joint motion and less mechanical “jerk”.

  
  

• Supplement to dynamic training: You don’t have to do only isometrics, and you shouldn’t be exclusive to any single training method.  As with most approaches, isometrics work best when inserted as one piece of a broader strength/conditioning program.  You might choose to use it during warm-ups where tissues are more susceptible to quick movement injuries, or to maximize load and neural drive in the “peak” section of a workout.  They’re flexibility allows for any application.

What type of isometric to use

The type of isometric (holding, overcoming or yielding) that you choose as well as the duration (length of time you hold it), depends on your goals.  Below is the compilation chart(s) I mentioned that I would provide in the previous article as it is the easiest and most efficient way to see what type of isometric you might choose, and the duration required for your specific needs.

The length of the hold (time under tension) dramatically changes the physiological outcome of an isometric contraction. While all isometrics involve static force production, the intensity–duration balance determines which tissues adapt and how.

Hold Duration	Typical Intensity (% effort)	Primary Target / Adaptation	Example Type & Use Case	Notes / Mechanisms
3–6 seconds	≥85–100% effort (near-maximal)	Neural drive, maximal strength	Overcoming isometrics (e.g., mid-thigh pull, isometric bench press at sticking point)	Recruits maximal motor units; excellent for angle-specific strength; minimal fatigue; use for short, high-intensity work.
7–15 seconds	70–90% effort	Strength-endurance, hypertrophy, motor control	Yielding holds (e.g., mid-point of squat or bench press)	Still high tension, but long enough for metabolic stress; balances neural and muscular adaptations.
20–30 seconds	40–70% effort	Tendon/ligament adaptation, pain modulation, rehab	Holding isometric. Long-duration isometric lunge, calf raise, or hamstring bridge. Rehab/prehab, joint health.	Based on Keith Baar’s tendon research — longer time under moderate tension stimulates collagen synthesis and tendon remodeling.
30–60+ seconds	30–60% effort	Postural endurance, low-load tissue health	Holding isometric. Long planks, static yoga poses, rehab/endurance holds.  Endurance.	Ideal for deconditioned clients or those managing chronic injuries; promotes vascularity and tissue tolerance.

Practical Application Flow

Training Context	Hold Duration	Load Intensity	Frequency	Purpose
Max strength block	3–6 s	85–100%	1–2×/week	Neural drive, angle-specific strength
Power/transition block	10–15 s	70–85%	2×/week	Strength endurance, control
Rehab/prehab	20–30 s	40–70%	3–4×/week	Tendon/ligament remodeling
Maintenance / general fitness	30–60 s	30–60%	2–3×/week	Tissue tolerance, posture endurance

Example Protocol For Tendon & Ligament Health

Focus: Long-duration holds (20–30 s) at moderate intensity (40–70% effort)

Exercise	Target Tendon	Hold Duration	Sets	Rest	Frequency
Isometric Lunge Hold	Patellar/Achilles	30 s	4	2–3 min	3–4 × / week
Calf Raise Hold (mid-range)	Achilles	30 s	4	2 min	3–4 × / week
Isometric Hamstring Bridge (single-leg)	Hamstring	30 s	3	2 min	2–3 × / week
Wall Sit	Patellar, Hip	30 s	4	2 min	3 × / week

Summary of the Key Points

• Short holds (3–10 s): Maximal strength, neural drive.

• Medium holds (10–20 s): Strength endurance, stability, hypertrophy.

• Long holds (20–30 s+): Tendon health, collagen synthesis (per Keith Baar’s research).

• Beyond 30 s: Postural or rehab work.

• Rest between holds: 2–3 min intra-session; ≥6 h between sessions for connective tissue work.

• Integration: Use short holds for strength, long holds for health—both belong in a complete program.

Well, there you have it folks.  As always, I hope that you found this information helpful.  Remember, this article is for educational purposes only.  Please consult a health professional before attempting new exercises or protocols, as the content of this article may or may not be appropriate for you.